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M50

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Recent Training
16th Apr	General	8.3mi	1:00:06
15th Apr	General	3.7mi	29:37
14th Apr	General	10mi	1:16:35
11th Apr	General	7.7mi	1:00:04
9th Apr	General	3.6mi	30:05

12 Month Benchmarks	Run
Mile	6:51
5k	21:50
5mi	35:33
10k	44:16
10mi	1:16:04
Half	1:49:41

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	PB	WB
100m	2		13							13 3:29/mi	NaN
1km	1		3:14 68.59							3:14 5:12/mi	68.59
5km	4		17:54 72.95			17:42 75.34				17:42 5:42/mi	75.34
10km	9		37:23 71.27		37:56 70.86	37:33 71.98	38:17 71.06			37:23 6:01/mi	71.98
10mi	4	1:05:09 67.42	1:03:15 69.64		1:04:29 68.86	1:01:49 72.21				1:01:49 6:11/mi	72.21
13.1mi	2		1:23:51 69.34							1:23:51 6:24/mi	69.34
15mi	2		1:44:06 64.52				1:40:37 67.78			1:40:37 6:42/mi	67.78
20mi	1		2:11:50 69.35							2:11:50 6:36/mi	69.35
26.2mi	11	3:18:31 61.41	2:57:44 68.77	2:55:52 69.50	3:14:03 63.47	3:09:32 65.31		3:09:20 66.22	2:59:34 70.35	2:55:52 6:43/mi	70.35

2013		Result	WAVA	Distance
20 Oct	Abingdon Marathon SB	2:59:34	70.35	26.2mi
2012		Result	WAVA	Distance
13 May	Halstead & Essex Marathon	3:40:09	56.95	26.2mi
22 Apr	London Marathon SB	3:09:20	66.22	26.2mi
2011		Result	WAVA	Distance
16 Oct	LOSS 10k Road Race SB	38:17	71.06	10km
2 Oct	Southend Classic 10k	39:49	68.32	10km
23 Jan	Benfleet 15 PB	1:40:37	67.78	15mi
2010		Result	WAVA	Distance
25 Jul	Harlow 10 PB	1:01:49	72.21	10mi
11 Jul	Felsted 10k SB	37:33	71.98	10km
28 Jun	Self Transcendence 5k PB	17:42	75.34	5km
31 May	Hatfield Broad Oak 10K	37:49	71.48	10km
9 May	Halstead & Essex Marathon SB	3:09:32	65.31	26.2mi
25 Apr	London Marathon	3:16:08	63.11	26.2mi
2009		Result	WAVA	Distance
8 Nov	Stebbing 10 SB	1:04:29	68.86	10mi
18 Oct	Abingdon Marathon SB	3:14:03	63.47	26.2mi
4 Oct	Southend Classic 10k SB	37:56	70.86	10km
13 Sep	Canvey Island Rotary 10K and 5K	38:34	69.69	10km
2008		Result	WAVA	Distance
11 May	Halstead & Essex Marathon	3:40:00	55.75	26.2mi
13 Apr	London Marathon PB	2:55:52	69.50	26.2mi
5 Jan	Essex XC Championships	57:22	63.10	8.3mi
2007		Result	WAVA	Distance
18 Nov	Chelmsford 10k PB	37:23	71.27	10km
17 Nov	Nike Supersonic 1KM Speedway PB	3:14	68.59	1km
11 Nov	Stebbing 10 SB	1:03:15	69.64	10mi
2 Nov	Nike Supersonic 100m - O2	13	76.12	100m
26 Oct	Nike Supersonic 100m - Crystal Palace PB	13	76.12	100m
21 Oct	Langdon 5	27:55	76.27	5mi
7 Oct	Southend Classic 10k	37:37	70.83	10km
27 Aug	Barking 5k	17:56	72.81	5km
12 Aug	Little Havens 5k SB	17:54	72.95	5km
8 Jul	Felsted 10K	38:46	68.73	10km
1 Jul	TCC 5k	18:09	71.94	5km
13 May	Halstead & Essex Marathon SB	2:57:44	68.77	26.2mi
22 Apr	London Marathon	2:58:31	68.47	26.2mi
1 Apr	Paddock Wood Half Marathon	1:23:59	69.23	13.1mi
18 Feb	Essex 20 PB	2:11:50	69.35	20mi
4 Feb	Great Bentley Half Marathon PB	1:23:51	69.34	13.1mi
28 Jan	Benfleet 15 SB	1:44:06	64.52	15mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10 SB	1:05:09	67.42	10mi
14 May	Halstead & Essex Marathon SB	3:18:31	61.41	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	73	118	117	56	0	0	0	0	0	0	0	0	365
2023	81	89	44	9	9	44	16	26	47	13	64	111	554
2022	75	42	0	25	72	92	68	28	79	55	11	6	552
2021	137	27	99	119	144	128	77	47	44	61	21	19	923
2020	85	134	134	154	170	163	139	60	164	172	134	113	1622
2019	70	25	19	44	82	82	43	62	61	58	11	30	587
2018	170	102	126	150	240	40	6	0	6	14	109	79	1044
2018	0	0	21	0	0	0	10	0	0	0	0	0	31
2017	227	184	185	152	140	159	69	139	93	95	72	96	1611
2017	0	0	0	0	0	0	92	10	0	0	0	0	102
2016	214	220	179	141	81	94	36	10	96	184	187	212	1652
2015	131	134	190	163	134	131	97	140	86	99	136	152	1592
2014	0	0	0	0	0	0	0	0	0	11	65	98	174
2012	45	151	81	41	38	11	3	5	4	0	0	0	380
2012	0	0	0	0	0	30	0	0	0	0	0	0	30
2011	151	60	65	68	50	34	8	36	18	80	16	17	604
2011	0	57	61	71	20	108	131	0	0	0	0	0	449
2010	47	39	65	72	138	131	112	101	62	79	14	48	908
2010	0	0	0	0	0	0	0	248	282	38	0	0	568
2009	35	56	68	47	48	7	4	17	62	46	35	6	432

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
8mi, 1:02:59 Run - General 1) 1mi - 7:57(7:57/mi) 131/144bpm [1041b/mi] 96cal 261/W 7.56/8.29mph 2) 1mi - 7:54(7:54/mi) 145/158bpm [1146b/mi] 100cal 263/W 7.58/8.16mph 3) 1mi - 7:54(7:54/mi) 148/151bpm [1169b/mi] 100cal 261/W 7.58/7.96mph 4) 1mi - 7:54(7:54/mi) 151/155bpm [1194b/mi] 104cal 261/W 7.58/8.16mph 5) 1mi - 7:52(7:52/mi) 153/157bpm [1205b/mi] 104cal 263/W 7.61/8.16mph 6) 1mi - 7:53(7:53/mi) 157/164bpm [1237b/mi] 101cal 260/W 7.61/8.08mph 7) 1mi - 7:47(7:47/mi) 157/160bpm [1223b/mi] 108cal 266/W 7.71/8.16mph 8) 1mi - 7:31(7:31/mi) 158/161bpm [1187b/mi] 105cal 269/W 7.99/8.47mph 9) 0.04mi - 17(7:35/mi) 155/156bpm [1176b/mi] 4cal 223/W 7.91/8.38mph Add a comment	7.5mi, 1:00:04 Run - General 1) 1mi - 7:39(7:39/mi) 141/168bpm [1078b/mi] 90cal 261/W 7.85/8.6mph 2) 1mi - 7:48(7:48/mi) 137/146bpm [1068b/mi] 88cal 257/W 7.69/11.02mph 3) 1mi - 7:59(7:59/mi) 148/154bpm [1181b/mi] 101cal 266/W 7.53/8.22mph 4) 1mi - 7:47(7:47/mi) 150/155bpm [1167b/mi] 101cal 263/W 7.71/8.41mph 5) 1mi - 8:21(8:21/mi) 154/158bpm [1286b/mi] 113cal 256/W 7.19/8.08mph 6) 1mi - 8:15(8:15/mi) 154/161bpm [1270b/mi] 111cal 262/W 7.29/9.81mph 7) 1mi - 8:41(8:41/mi) 157/163bpm [1363b/mi] 119cal 258/W 6.9/8.1mph 8) 0.48mi - 3:36(7:27/mi) 161/164bpm [1198b/mi] 52cal 271/W 8.05/8.44mph Add a comment	-	-	6.3mi, 53:51 Run - General 1) 1mi - 8:27(8:27/mi) 120/132bpm [1014b/mi] 71cal 7.1/8.05mph 2) 1mi - 8:22(8:22/mi) 138/164bpm [1154b/mi] 87cal 7.17/7.38mph 3) 1mi - 8:29(8:29/mi) 137/141bpm [1161b/mi] 87cal 7.08/7.31mph 4) 1mi - 8:28(8:28/mi) 145/151bpm [1227b/mi] 95cal 7.1/7.41mph 5) 1mi - 9:23(9:23/mi) 138/142bpm [1296b/mi] 97cal 6.39/7.43mph 6) 1mi - 8:16(8:16/mi) 144/156bpm [1190b/mi] 92cal 7.26/9.52mph 7) 0.29mi - 2:27(8:19/mi) 148/152bpm [1230b/mi] 28cal 7.22/7.46mph Add a comment	3.1mi, 24:55 Run - General 1) 1mi - 8:07(8:07/mi) 122/142bpm [990b/mi] 7.38/8.02mph 2) 1mi - 7:51(7:51/mi) 140/143bpm [1099b/mi] 7.63/7.99mph 3) 1mi - 7:51(7:51/mi) 141/144bpm [1106b/mi] 7.63/7.85mph 4) 0.14mi - 1:06(7:44/mi) 145/149bpm [1121b/mi] 7.77/8.02mph Add a comment	7.7mi, 1:00:05 Run - General 1) 1mi - 7:48(7:48/mi) 145/167bpm [1130b/mi] 99cal 254/W 7.69/8.67mph 2) 1mi - 7:34(7:34/mi) 133/142bpm [1007b/mi] 81cal 260/W 7.93/9.64mph 3) 1mi - 7:55(7:55/mi) 146/153bpm [1155b/mi] 98cal 271/W 7.58/8.35mph 4) 1mi - 7:44(7:44/mi) 150/154bpm [1159b/mi] 99cal 261/W 7.77/8.08mph 5) 1mi - 8:06(8:06/mi) 150/154bpm [1216b/mi] 105cal 259/W 7.41/8.25mph 6) 1mi - 7:33(7:33/mi) 156/163bpm [1178b/mi] 100cal 278/W 7.93/9.09mph 7) 1mi - 7:56(7:56/mi) 164/179bpm [1300b/mi] 111cal 288/W 7.56/8.6mph 8) 0.72mi - 5:30(7:39/mi) 162/168bpm [1238b/mi] 75cal 272/W 7.85/8.7mph Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
3.8mi, 30:06 Run - General 1) 1mi - 8:10(8:10/mi) 135/145bpm [1102b/mi] 82cal 7.36/7.99mph 2) 1mi - 7:59(7:59/mi) 125/134bpm [998b/mi] 71cal 7.51/7.74mph 3) 1mi - 7:58(7:58/mi) 130/134bpm [1035b/mi] 75cal 7.53/7.91mph 4) 0.76mi - 5:59(7:56/mi) 133/135bpm [1055b/mi] 58cal 7.56/7.93mph Add a comment	10.5mi, 1:20:17 Run - General 1) 1mi - 8:04(8:04/mi) 133/144bpm [1072b/mi] 91cal 272/W 7.43/8.54mph 2) 1mi - 7:41(7:41/mi) 139/145bpm [1069b/mi] 90cal 261/W 7.79/8.91mph 3) 1mi - 7:56(7:56/mi) 145/162bpm [1151b/mi] 100cal 269/W 7.56/8.31mph 4) 1mi - 7:35(7:35/mi) 150/160bpm [1138b/mi] 101cal 263/W 7.91/8.47mph 5) 1mi - 7:31(7:31/mi) 146/154bpm [1098b/mi] 95cal 255/W 7.99/8.7mph 6) 1mi - 7:40(7:40/mi) 152/160bpm [1166b/mi] 103cal 276/W 7.82/8.31mph 7) 1mi - 7:31(7:31/mi) 150/157bpm [1127b/mi] 99cal 264/W 7.99/8.84mph 8) 1mi - 7:25(7:25/mi) 154/161bpm [1143b/mi] 102cal 274/W 8.08/8.54mph 9) 1mi - 7:19(7:19/mi) 159/161bpm [1163b/mi] 105cal 285/W 8.19/8.64mph 10) 1mi - 7:44(7:44/mi) 162/167bpm [1254b/mi] 115cal 288/W 7.74/8.35mph 11) 0.52mi - 3:49(7:19/mi) 161/165bpm [1178b/mi] 56cal 277/W 8.19/8.98mph Add a comment	-	-	2.6mi, 28:40 Run - General 1) 1mi - 8:18(8:18/mi) 120/132bpm [996b/mi] 70cal 7.24/8.02mph 2) 0.21mi - 1:45(8:11/mi) 132/138bpm [1080b/mi] 17cal 7.33/7.51mph 3) 0.21mi - 1:35(7:37/mi) 143/148bpm [1089b/mi] 17cal 7.88/8.13mph 4) 0.13mi - 1:01(7:56/mi) 148/150bpm [1174b/mi] 12cal 7.56/8.16mph 5) 0.21mi - 1:37(7:43/mi) 150/157bpm [1157b/mi] 19cal 7.79/7.99mph 6) 0.08mi - 1:00(12:01/mi) 157/160bpm [1886b/mi] 13cal 4.99/7.79mph 7) 0.2mi - 1:36(7:50/mi) 162/170bpm [1270b/mi] 21cal 7.66/7.88mph 8) 0.05mi - 1:01(20:00/mi) 148/161bpm [2961b/mi] 12cal 3/7.77mph 9) 0.2mi - 1:36(7:55/mi) 147/157bpm [1163b/mi] 18cal 7.58/7.85mph 10) 0.08mi - 1:00(12:42/mi) 154/157bpm [1957b/mi] 12cal 4.72/7.66mph 11) 0.07mi - 31(7:51/mi) 166/171bpm [1302b/mi] 7cal 7.66/8.02mph 12) 0.17mi - 7:39(46:00/mi) 113/172bpm [5198b/mi] 59cal 1.3/8.1mph Add a comment	-	5mi, 40:03 Run - General 1) 1mi - 7:57(7:57/mi) 138/152bpm [1097b/mi] 97cal 265/W 7.56/10.03mph 2) 1mi - 8:01(8:01/mi) 148/152bpm [1186b/mi] 104cal 257/W 7.48/8.31mph 3) 1mi - 7:57(7:57/mi) 152/158bpm [1208b/mi] 107cal 256/W 7.56/8.1mph 4) 1mi - 8:01(8:01/mi) 157/170bpm [1258b/mi] 104cal 263/W 7.48/8.7mph 5) 1mi - 7:49(7:49/mi) 158/164bpm [1236b/mi] 103cal 256/W 7.66/8.1mph 6) 0.04mi - 18(8:36/mi) 156/164bpm [1341b/mi] 4cal 279/W 6.97/11.53mph Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
7.5mi, 1:00:17 Run - General 1) 1mi - 8:09(8:09/mi) 138/172bpm [1125b/mi] 101cal 257/W 7.36/8.54mph 2) 1mi - 8:04(8:04/mi) 148/152bpm [1193b/mi] 104cal 256/W 7.43/8.44mph 3) 1mi - 8:07(8:07/mi) 150/155bpm [1218b/mi] 108cal 252/W 7.38/7.91mph 4) 1mi - 8:12(8:12/mi) 154/158bpm [1263b/mi] 111cal 252/W 7.31/7.77mph 5) 1mi - 8:07(8:07/mi) 158/164bpm [1282b/mi] 108cal 255/W 7.41/7.85mph 6) 1mi - 8:01(8:01/mi) 163/172bpm [1308b/mi] 106cal 259/W 7.48/8.25mph 7) 1mi - 7:43(7:43/mi) 167/181bpm [1290b/mi] 103cal 262/W 7.77/8.31mph 8) 0.51mi - 3:53(7:35/mi) 185/188bpm [1402b/mi] 52cal 261/W 7.91/8.29mph Add a comment	7.9mi, 1:00:07 Run - General 1) 1mi - 7:26(7:26/mi) 122/141bpm [907b/mi] 98cal 269/W 8.08/8.47mph 2) 1mi - 7:15(7:15/mi) 142/147bpm [1029b/mi] 90cal 277/W 8.29/9.94mph 3) 1mi - 7:59(7:59/mi) 147/152bpm [1174b/mi] 102cal 269/W 7.51/8.6mph 4) 1mi - 7:26(7:26/mi) 152/160bpm [1130b/mi] 100cal 272/W 8.08/8.84mph 5) 1mi - 7:42(7:42/mi) 155/159bpm [1195b/mi] 108cal 271/W 7.79/8.6mph 6) 1mi - 7:32(7:32/mi) 160/166bpm [1206b/mi] 110cal 286/W 7.96/9.06mph 7) 1mi - 8:10(8:10/mi) 159/167bpm [1299b/mi] 118cal 277/W 7.36/8.98mph 8) 0.91mi - 6:36(7:16/mi) 164/170bpm [1192b/mi] 100cal 273/W 8.25/9.02mph Add a comment	-	3.6mi, 30:05 Run - General 1) 1mi - 8:41(8:41/mi) 134/146bpm [1164b/mi] 101cal 253/W 6.9/7.91mph 2) 1mi - 8:07(8:07/mi) 139/146bpm [1129b/mi] 96cal 245/W 7.38/8.31mph 3) 1mi - 8:26(8:26/mi) 139/146bpm [1171b/mi] 99cal 248/W 7.12/7.88mph 4) 0.62mi - 4:52(7:54/mi) 138/148bpm [1090b/mi] 57cal 249/W 7.61/7.82mph Add a comment	-	7.7mi, 1:00:04 Run - General 1) 1mi - 8:00(8:00/mi) 133/145bpm [1063b/mi] 91cal 260/W 7.51/8.47mph 2) 1mi - 7:58(7:58/mi) 143/148bpm [1139b/mi] 98cal 260/W 7.53/8.1mph 3) 1mi - 7:54(7:54/mi) 145/149bpm [1145b/mi] 100cal 260/W 7.61/7.99mph 4) 1mi - 7:53(7:53/mi) 149/152bpm [1176b/mi] 103cal 263/W 7.61/8.1mph 5) 1mi - 7:52(7:52/mi) 150/154bpm [1179b/mi] 105cal 263/W 7.63/12.5mph 6) 1mi - 7:49(7:49/mi) 153/155bpm [1197b/mi] 106cal 265/W 7.66/8.13mph 7) 1mi - 7:38(7:38/mi) 154/158bpm [1174b/mi] 105cal 269/W 7.88/8.38mph 8) 0.68mi - 5:00(7:21/mi) 156/160bpm [1148b/mi] 70cal 267/W 8.16/8.57mph Add a comment	-
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	10mi, 1:16:35 Run - General 1) 1mi - 8:00(8:00/mi) 128/134bpm [1024b/mi] 100cal 268/W 7.51/8.54mph 2) 1mi - 7:47(7:47/mi) 134/148bpm [1044b/mi] 100cal 260/W 7.71/8.84mph 3) 1mi - 7:29(7:29/mi) 143/150bpm [1069b/mi] 93cal 264/W 8.02/8.77mph 4) 1mi - 7:17(7:17/mi) 145/149bpm [1056b/mi] 91cal 273/W 8.25/9.32mph 5) 1mi - 7:26(7:26/mi) 146/148bpm [1086b/mi] 94cal 276/W 8.08/8.54mph 6) 1mi - 7:30(7:30/mi) 146/151bpm [1095b/mi] 95cal 272/W 7.99/8.67mph 7) 1mi - 7:44(7:44/mi) 148/152bpm [1146b/mi] 100cal 269/W 7.74/8.47mph 8) 1mi - 7:55(7:55/mi) 150/164bpm [1188b/mi] 103cal 270/W 7.58/8.88mph 9) 1mi - 7:56(7:56/mi) 154/163bpm [1222b/mi] 109cal 282/W 7.56/8.05mph 10) 1mi - 7:20(7:20/mi) 156/163bpm [1143b/mi] 103cal 280/W 8.19/9.02mph 11) 0.02mi - 11(7:18/mi) 163/164bpm [1189b/mi] 3cal 311/W 8.22/8.47mph Add a comment	3.7mi, 29:37 Run - General 1) 1mi - 7:59(7:59/mi) 122/129bpm [973b/mi] 69cal 7.53/7.99mph 2) 1mi - 8:05(8:05/mi) 128/132bpm [1035b/mi] 76cal 7.43/7.69mph 3) 1mi - 8:10(8:10/mi) 133/138bpm [1085b/mi] 81cal 7.36/7.79mph 4) 0.67mi - 5:24(8:04/mi) 137/139bpm [1104b/mi] 55cal 7.46/7.82mph Add a comment	8.3mi, 1:00:06 Run - General 1) 1mi - 7:44(7:44/mi) 138/154bpm [1068b/mi] 94cal 270/W 7.77/8.88mph 2) 1mi - 7:22(7:22/mi) 150/157bpm [1106b/mi] 98cal 279/W 8.13/8.64mph 3) 1mi - 7:10(7:10/mi) 156/160bpm [1119b/mi] 100cal 289/W 8.38/8.88mph 4) 1mi - 7:05(7:05/mi) 160/163bpm [1132b/mi] 104cal 292/W 8.47/8.77mph 5) 1mi - 6:56(6:56/mi) 163/167bpm [1130b/mi] 104cal 296/W 8.67/9.17mph 6) 1mi - 7:11(7:11/mi) 164/167bpm [1177b/mi] 109cal 286/W 8.35/8.67mph 7) 1mi - 7:19(7:19/mi) 165/170bpm [1207b/mi] 113cal 283/W 8.19/8.88mph 8) 1mi - 7:08(7:08/mi) 164/167bpm [1169b/mi] 108cal 281/W 8.41/8.98mph 9) 0.3mi - 2:11(7:11/mi) 164/166bpm [1179b/mi] 33cal 282/W 8.35/9.06mph Add a comment	-	-	-

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